A high-protein diet encourages eating more protein and fewer carbohydrates or fat to boost weight loss, improve energy, and enhance athletic performance. Protein is an essential nutrient for health. It is responsible for a number of important functions in the body, including hormones, enzymes, and cell repair and maintenance. Some research suggests that a diet high in protein can help overweight and obese women lose more fat while retaining lean muscle mass. However, when it comes to diets, one size doesn’t fit all; what works for one person may not work for another. That typically means eating fewer calories from carbohydrates or fats to keep your calories in balance. High-protein diets have been around for centuries. People indigenous to the Arctic region—where plant life is scarce—subsisted only on marine life and caribou. African warrior tribes were known to survive on only meat and milk. And some Native Americans are believed to have eaten mostly buffalo with a few plants.
As we age, it becomes even more important to hold onto muscle mass to avoid becoming sarcopenic. In a recent study published in the FASEB Journal, researchers discovered a diet higher in protein has benefits for people trying to lose weight. When you get enough dietary protein, it reduces the activity of a complex inside cells called the ubiquitin-proteasome system. The function of this system is to break down protein inside muscle cells. A higher protein diet blocks the activity of this complex and reduces protein breakdown during periods of calorie restriction. This helps you hang on to lean body mass while losing body fat. Researchers at the University of Illinois made another discovery. If you want to preserve muscle mass while losing body fat, space your protein intake over the day instead of consuming it at one or two meals. Two groups of post-menopausal women ate a calorie diet but one group got a whey protein supplement three times a day while the control group sipped supplements consisting of carbohydrates. The women that supplemented with protein three times daily lost 3.
How to Follow a Low-Calorie Diet. Protein is one of the three major “macronutrients” along with carbohydrates and fat. Social anxiety, depression, and dating app use: What is the link? Beef offers high amounts of protein per serving. In contrast, many plant proteins only provide some of the amino acids, meaning that people need to combine them with other protein sources to get all of the essential amino acids. Of course, the greatest source of dietary amino acids is protein from food sources. The authors of a review paper focusing on the high-protein diet warned that it could lead to higher acid loads for the kidneys and that people may be at risk of the health conditions that come with eating high amounts of animal fat. Asparagus gets over one quarter of its calories from protein.